Did you know that maintaining a regular fitness routine can help lessen the likelihood of developing certain health risks? Whether you’re a man in your 20s or 60s, there are tips you can follow to move safely through Men’s Health Month and beyond. For tips on how to get moving safely, we turn to our expert, Dr. Jacklyn Kiefer.
Fitness for Men in Their 20s and 30s
It is important to keep the workouts varied and fun — so find your preferred balance of cardio and strength training.
The basics – fitness tips for new or casual exercisers
- Warm-Up: Before you hit the ground running, make sure your muscles are prepared for physical activity. Simple movements and engagement of the muscles you’ll be using should be done.
- Listen to Your Body: If you start to notice pain or soreness during an exercise, pause and reassess. It’s better to take a break than to overdo it and add too much stress to your body.
- Strength Train: Body weight exercises are a good place to start (pull-ups, push-ups and body weight squats), as they get you used to the right form and movement before adding in additional weight or traction.
- Add in Cardio: Walking, jogging, running, bicycling and swimming are a few examples of activities that will keep your heart healthy and increase your lung capacity.
- Know Yourself: Some people like to exercise in groups, some like to exercise alone, some enjoy team sports, and others love to train for marathons. Exercise is not ‘one size fits all’ – you will stick with exercise that you enjoy!
Fitness for Men in Their 40s and 50s
Once you’ve gotten into the routine of physical activity, your focus should be on maintaining muscle bulk and tone while preventing injuries. As you get older, tendon injuries are more likely. Also, lower back injuries such as lumbar disc injuries can occur if you aren’t careful. It’s important to use a weight or resistance level where you can still maintain good form.
The basics – fitness tips for new or casual exercisers
- Pace Yourself: If you are starting to work out after not having done so for a while, slow and steady wins the race. Don’t overdo it right out of the gate.
- Weight Train: Whether you prefer bench presses over push-ups, or lunges over squats, these exercises are important for maintaining healthy muscle mass to support functionality, bone health and more. Humans start losing lean muscle in their 30s and 40s – strength training can help offset this!
- Adapt: Participate in lower-impact cardio and adjusted movements if you have knee or back problems. Don’t stress already fragile areas and instead find a good alternative that still allows you to work that area in a safe manner.
- Consider Other Exercises: Swimming and cycling are excellent for this age range – especially if your knees and hips are not what they used to be! As are yoga and Pilates, which can also help supplement workouts and prevent injury.
The most important thing is to remember you are not the 20-year-old you. Slowly transition how you train to prevent unwanted injuries.
Crank it up a notch – fitness tips for men looking for more of a challenge
- Try Plyometrics: These rapid and dynamic exercises are great for an extra challenge, provided you do not have any knee or back issues.
- Join a Club: In leagues, you can play sports, such as basketball or soccer, get great exercise, have fun and even make some new connections.
Fitness for Men 60 and Above
Maintaining an excellent exercise program is imperative after the age of 60. Studies show that exercise helps prevent cardiac conditions and events and minimizes chronic disease progression such as obesity or diabetes.
The basics – fitness tips for starting a workout routine
- Pace Yourself: If you are beginning workouts after not having done so in a while, start slow.
- Weight Train: Your focus should be on maintaining muscle strength. Use low weights with higher repetitions to prevent injury.
- Adapt: Remember to do lower-impact exercises if you have knee or back problems – walking, cycling, and swimming are great options. If you notice any pain or twinges, adjust your activity or work with a sports medicine provider on the best movements for your body.
- Integrate balance and flexibility: Yoga and pilates can be very helpful here or simply practicing standing on one foot while you brush your teeth to challenge your balance.
- Progress Slowly: Weight training impacts the muscles greatly, so to prevent unwanted injuries, you’ll want to increase weight slowly over time. Remember, only do the weight you can do while still maintaining proper form.
If your exercise routine ever leads to a sprain or injury, know that we’ve got your back. Find a sports medicine provider to help with sports related injuries and recovery.
